Here’s an amazing dish that’s portable and chock full of good flavours and ingredients. The combination of wheat berries, rice, and shredded vegetables is perfect for a mountain-biking expedition, backyard picnic, or the beach. It’s well worth the effort. The filling can be made ahead and refrigerated for several days. Wrap in a burrito and you’re ready to pack ’em up!
In large pot, toast wheat berries for a few minutes, until they become fragrantly nutty. Add 3 cups (750 mL) hot water and salt, then bring to a boil. Reduce heat and, with lid ajar, cook wheat berries at a simmer for about 1 1/4 hours, or until tender but still firm. Drain and strain when berries are as tender as you like.
Meanwhile, in separate saucepan with 3 cups (750 mL) boiling, lightly salted water, cover and simmer wild rice until tender and most grains are split, about 45 minutes. Drain thoroughly.
In large bowl, place wheat berries and wild rice along with cabbage, onion, cucumber, and bell pepper.
In small bowl, combine sauce ingredients and whisk until emulsified. Drizzle over salad filling and gently fold in along with minced herbs and walnuts. Add more lemon juice if you wish. Can be refrigerated in airtight container for up to 3 days.
To assemble burritos, place a ladleful onto tortilla wrap and fold up, envelope-style. Tightly wrap and tuck into sealed portable container for trekking.
This recipe is part of the Pack Your Panniers collection.
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.